Siteplicity – Page 115 – Courage Fitness Durham

WOD for 120117

November 30, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): 5 attempts at each of the following: a) Broad jump 50ft (in as few jumps as possible) b) 3 pull-ups as slow as possible c) Max set of handstand pushups *Rest as needed between attempts Segment 2: Deadlift 10-5-3-1-1-1-3-5-10 reps Scored on loads Segment 3: 5 Rounds For Time 400m Run 12...

WOD for 113017

November 29, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): 3 Rounds Not for time: :20 Static or Rocking Hollow Hold 10 each side – Reverse Lunges (optional to add a little load with DBs or Plate) 3-5 Pullups or Chinups with a :02 hold at the top Segment 2: Overhead Squats Work up to a heavy set of 4 for today...

WOD for 112917

November 28, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): Invisible “Fran” 21-15-9 of Jumping Pullups and PVC Thrusters Scale up to empty men’s/women’s bar Segment 2: Clean and Jerk “Wave” 1 rep @ 60% 1 rep @ 65% 1 rep @ 70% 1 rep @ 75% 1 rep @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @...

WOD for 112817

November 27, 2017SiteplicityDaily Workouts0

Segment 1 (warmup): 3 Rounds Run 250m 14 Jump Lunges 12 Sit Ups Segment 2: 5 x Max effort sets of unbroken C2B pull ups *rest 1 min between sets Segment 3: EMOM 8 minutes: ODD min: 5 burpee box jumps + 6 touch and go power cleans (Rx: 135/95 S1: 105/75 S2: 75/45) EVEN...

WOD for 112717

November 26, 2017SiteplicityDaily Workouts0

Segment 1: 2 min single under/double under practice Then, 3 min AMRAP: 10 air squats 10 Jumping Jacks 5 Burpees Segment 2: 6 min E2MOM (3 sets): Back Squat x 8 reps @ 65% — Followed by — 6 minutes – Every 2 minutes on the minute (3 sets total): Romanian Deadlift x 8 reps...

Feats of Strength 2017

November 25, 2017SiteplicityDaily Workouts0

Feats of Strength – Consecutive max strict pullups – Max time handstand hold against the wall – 200m farmer carry for time -100m Yoke carry – Beer Mile for time

WOD for 112517

November 24, 2017SiteplicityDaily Workouts0

Segment 1: Running Clock: 0-3 minutes – Heavy Triple: High Hang Power Snatch (pockets) 3-6 minutes – Heavy Double: Hang Power Snatch (knee) 6-9 minutes – Heavy Single: Power Snatch (floor) Segment 2: AMRAP 13 minutes: 55 Barbell Facing Burpees 55 Chest to Bar Pullups 55 Calorie Row 55 Handstand Pushups Segment 3: Not For...

Black Friday 2017

November 23, 2017SiteplicityDaily Workouts0

“Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Or, Heavy DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 205 lb., women use 145 lb.”

Thanksgiving 2017

November 22, 2017SiteplicityDaily Workouts0

Lumberjack 20 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal...

WOD for 112217

November 21, 2017SiteplicityDaily Workouts0

Segment 1: For Time: 21 Push Presses (Rx: 155/105 S1: 125/75 S2: 85/55) 21 Front Squats 21 Hang Power Cleans Rest 2:00″ “For Time: 21 Push Presses (Rx: 155/105 S1: 125/75 S2: 85/55) 21 Front Squats 21 Hang Power Cleans Rest 2:00 15 Push Presses 15 Front Squats 15 Hang Power Cleans Rest 2:00 9...

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